Trigger/Warm-up/Mobilise/Activate

1) Bar Muscle-up’s

  • EMOM of 5 Bar M-up’s for 10 min
  • (Scaling – 10 pull-up’s and 10 dip’s every minute on the minute for 10 min OR other appropriate variance)

then…

2) Complete 4 rounds of the following for time:

  • 500 m Row / 50 SDHP (20kg/13kg)
  • 10 Over the box, box jumps (61 cm/51 cm)
  • 20 KB Swings (24 kg / 16 kg)

Time Cap 20 min

  • Score = Time or Time plus 1 sec / rep missed

Cool-down/Trigger Ball/Foam Roll/Stretch